Why We Should Eat More Beans 1

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1 Actively supporting the CHIP Lifestyle Since 2003 Volume XII, Issue 3 Greeneville, Tennessee March 2014 Director s Corner Why We Should Eat More Beans 1 (and we are not talking jelly beans) Last month we talked about the importance and necessity of whole grains in our diet. This month I would like to focus on another of our basic food groups the legumes (beans, peas, lentils). As we discussed in the CHIP program, beans are exceptional sources of plant proteins, minerals (potassium, magnesium, calcium, iron), vitamins, antioxidants, AND fiber. In fact, we refer to this family of foods as king of fiber. For many years, we thought that beans had a low glycemic index due to the high fiber content. What that means is that the blood sugar spike after a meal of beans is less than half what it would be after the same amount of carbohydrates in high glycemic foods like bread, pasta, or potatoes. Substituting just one serving of white rice with beans resulted in a 35% lower risk of metabolic syndrome (or pre-diabetes). 2 However, some new research has delineated the issue even more and we now know that there is a second meal effect. The second meal effect happens like this. Subjects were fed equal carbohydrate loads of either bread products or beans/lentils for breakfast. As expected, those with bread had a much higher blood sugar spike as well as higher insulin levels. 3 Nothing new here. But the subjects were given a second meal lunch. And all subjects received the same thing breads. The interesting result that surprised everyone was that those who had received legumes for breakfast had a lower glycemic reaction (that is, their blood sugars did not raise as high) compared with those who ate bread at both meals. Beans moderate the blood sugar, not only at the meal when you ingest them, but hours later. How is that possible? As beans travel through the intestines, the bacteria that reside in the gut deal with all the fiber by producing many different compounds, one of them being propionate. Propionate is absorbed into the system and subsequently slows down gastric emptying (the rate at which food leaves the stomach). This, then, slows the sugar rush. And this effect occurs, not immediately, but hours later or even the next day. Go to: Greeneville CHIP Alumni on Facebook Watch Cable Channel 52 or Dish Channel 9393 (3ABN) for good cooking & exercise programs. 1 Continue on page 2 Lynda Nelson Director harrylyndanelson@gmail.com Peggy West Co-Director westpeggy@comcast.net Sharon Clayburn Co-Director / ClubChip Coordinator sredman67@hotmail.com Rachel Fields ClubChip Assistant bachwannab@hotmail.com Salome Myers ClubChip Assistant James Clayburn Editor jasclay43@hotmail.com To receive e-newsletter jasclay43@hotmail.com Reference: In Subject Line

2 is Our New Name The CHIP Alumni has been renamed ClubChip, as recommended by the CHIP owners. We will continue to plan quality, informative programs with food demonstrations and recipes. remains committed to bringing you accurate and current information regarding your health and lifestyle. We will still try to keep you informed of all that is happening with CHIP. We want you to have a positive experience with all our meetings and with our newsletter. If you have not already done so, please take a minute to evaluate our program either by filling in the form and sending a <reply> or by filling out the form enclosed and mailing it in. Your opinion is very valuable to us! For mail-in surveys send to: CHIP c/o Greeneville SDA Church 710 Asheville Hwy Greeneville, TN Why Eat Beans Continued from p. 1 Take-away message. Feed your gut healthy fiber and it will serve you well in cutting risks of metabolic syndrome and controlling blood sugars even hours after you eat. (And as a bonus beans are also kind to the pocketbook in cost/serving!) Have a blessed and happy spring! Lynda Nelson Greeneville CHIP Director 1 Information for this article is taken from Michael Greger, MD, March 11, 2014 blog post. 2 Mattei, J et al. A higher ratio of beans to white rice is associated with lower cardio metabolic risk factors in Costa Rican adults. Am J Clin Nutr Sep;94(3): doi: /ajcn Epub 2011 Aug 3. 3 Jenkins, DJ, et al. Exceptionally low blood glucose response to dried beans: comparison with other carbohydrate foods. Br Med J. Aug 30, 1980; 281(6240): Thank you, Chef Rachel Fields A big Thank you to Rachel Fields and all her helpers for showing us the several ways that we can include many more grains into our diet. We not only learned how to cook delicious food, but also had a good time sharing with our friends. New Start to Life (ClubChip & Friends) Sharon Clayburn, Coordinator CHIP participants frequently join the CHIP program in an effort to lower their cholesterol levels. Many are successful at accomplishing this in a relatively short time, but others find it much more of a challenge and struggle to find a lifestyle balance to achieve an optimal level. Our April 8 meeting will address the complex issue of how to effectively control our cholesterol levels. Dr. Milton Teske will present the lecture titled Effective Cholesterol Control. In his video, Dr. Teske skillfully presents a complex subject in a very easy to understand manner. His explanation of how cholesterol works in the body is second to none. Dr. Teske is a graduate of Loma Linda University School of Medicine and a Board-certified Emergency Physician. He has been active in promoting Lifestyle Medicine as a physician in the NEWSTART Life Style Program at the Weimar Center of Health and Education in California. He is a nationally known and sought-after lecturer in the area of Lifestyle Medicine, specifically in reversal of chronic disease. He is currently Chairman of the Department of Emergency Medicine at Hanford Community Hospital in Hanford, California. This video lecture will give you new understanding of the importance and role of cholesterol in the body. This will build the foundation for our lecture in May, which will feature Dr. Arvo Kanna, neurologist, who will tell us how our lifestyle choices affect brain health. There will be more information regarding the May program in the April CHIPChat. The April and May programs are ones that you will not want to miss as you continue to build and put into practice your knowledge of how to make healthy lifestyle choices. NEWSTART to Life program presenting Effective Cholesterol Control will be at 6:30pm on April 8, 2014 in the Fellowship Hall of the Seventh-day Adventist Church. A light supper will be provided for a small donation. Please mark your calendars and bring a friend for an evening of good food and fellowship as well as increasing your understanding of cholesterol. A REMINDER: 2014 Graduates can pick-up a voucher at the April 8 meeting that will allow you to get a follow-up blood test at Takoma Regional Hospital. 2

3 Members & Friends Survey 1. Do you value alumni meetings and plan on attending as many as possible? [ ] Yes [ ] No 2. Are you comfortable with inviting friends and/or the public to ClubChip meetings? [ ] Yes [ ] No 3. If no to #1, why? [ ] Scheduling conflict [ ] I don t like meetings [ ] I don t feel the need for further education. [ ] Other 4. If yes, when would you like to see the meetings held? [ ] Monday [ ] Tuesday [ ] Other 5. What time would be the best for you? [ ] 5:30 p.m. [ ] 6:00 p.m. [ ] 6:30 p.m. [ ] 7:00 p.m. [ ] Other 6. How often would you like to see meetings held: [ ] Monthly [ ] Bi-monthly [ ] Quarterly [ ] Other 7. Are you in favor of having a meal with our meetings? [ ] Yes [ ] No 8. If yes, how would you like them provided? [ ] Demonstrated and provided by the staff for a small charge (donation).. [ ] Provided by the members for no cost (a volunteer donation may defray some non-food costs). 9. Regarding programming (mark all that you would like): [ ] I would like to hear physicians and other professionals [ ] I would appreciate quality videos on various health topics [ ] I would like to see cooking schools demoing ways of preparing a variety of foods. [ ] I would like group discussions on topics of interest [ ] I would like just a social gathering with no special agenda [ ] I would enjoy a picnic in the park 10. Concerning the CHIP Chat newsletter: [ ] Do you like the current format? [ ] Yes [ ] No [ ] Are there other things you would like to see included? [ ] Would you be willing to help prepare mailings? [ ] Yes [ ] No [ ] Do you want to remain on the postal mailing list (If no, give your name ) [ ] Do you want to continue to receive it by ? (If no, give your name ) [ ] Do you want to be added to the list? (If yes, give name & . ) If you would you like to receive s concerning other classes or events, such as the following:.. (Mark all you like) [ ] Health Classes and Fairs [ ] Gardening Classes [ ] Photography Classes [ ] Bible Study Classes or Seminars [ ] Other 11. Are there better ways besides alumni meetings and CHIP Chat that would encourage you and others to continue and maintain a healthy. lifestyle? 12. (Optional) Update my contact information as follows: Name Address City State Home Phone Cell Phone address 3

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6 Greeneville CHIP 710 Asheville Highway Greeneville, TN RETURN SERVICE REQUESTED NON-PROFIT ORG. US Postage PAID GREENEVILLE, TN Permit No. 259 ClubChip (formerly CHIP Alumni Association) Our next New Start to Life meeting will be Tuesday, April 8, from 6:30 8:00 P.M. Effective Cholesterol Control With Dr. Milton Teske at the Seventh-day Adventist Church Fellowship Hall. The public is invited. Come and bring a friend for a light supper. 6